Mediterranean Meal Bowl (Printable)

A wholesome bowl of quinoa, chickpeas, fresh vegetables, and zesty lemon-tahini dressing for a nutritious dish.

# Ingredient List:

→ Grains

01 - 1 cup quinoa (uncooked), rinsed
02 - 2 cups water

→ Protein

03 - 1 (15 oz) can chickpeas, drained and rinsed
04 - 1 tablespoon olive oil
05 - 1 teaspoon smoked paprika
06 - 1/2 teaspoon ground cumin
07 - Salt and pepper, to taste

→ Vegetables

08 - 1 cup cherry tomatoes, halved
09 - 1 cup cucumber, diced
10 - 1/2 cup red onion, finely sliced
11 - 1 cup baby spinach or mixed greens
12 - 1/2 cup Kalamata olives, pitted and halved

→ Dairy

13 - 1/2 cup feta cheese, crumbled (omit for vegan option)

→ Dressing

14 - 1/4 cup tahini
15 - 2 tablespoons lemon juice
16 - 1 clove garlic, minced
17 - 2 tablespoons water (plus more to thin)
18 - 1 tablespoon olive oil
19 - Salt and pepper, to taste

# How to Make:

01 - In a medium saucepan, combine quinoa and water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside.
02 - Preheat oven to 400°F. Toss chickpeas with olive oil, smoked paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until crispy, shaking halfway through.
03 - In a small bowl, whisk together tahini, lemon juice, garlic, water, olive oil, salt, and pepper until smooth. Add more water to reach desired consistency.
04 - Divide cooked quinoa among four bowls. Arrange roasted chickpeas, cherry tomatoes, cucumber, red onion, spinach, and olives on top. Sprinkle with feta cheese.
05 - Drizzle with lemon-tahini dressing just before serving.

# Helpful Tips:

01 -
  • The roasted chickpeas become impossibly crispy and addictive, almost like croutons but better
  • You can prep everything ahead and assemble in minutes for the most satisfying weekday lunch
  • The lemon-tahini dressing is the kind of sauce you will want to put on everything
02 -
  • The chickpeas continue crisping after leaving the oven, so do not worry if they seem slightly soft initially
  • Let the dressing sit for 5 minutes before serving to let the garlic mellow slightly
  • Quinoa triples in volume when cooked, so one cup uncooked is exactly right for four generous bowls
03 -
  • Use a rimmed baking sheet for the chickpeas to prevent them from rolling off when you shake the pan
  • If your tahini dressing seems too thick, add water one teaspoon at a time—going slow is key

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